1. Eat a Healthy Diet
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One of the most beneficial things you can do for your health and longevity is eating a nutritious diet. This means eating various items from each food group (fruit, vegetables, whole grains, nuts and legumes) in recommended amounts each day.
Also, limit junk foods and sugary drinks as much as possible. A balanced diet allows for occasional treats while providing your body with essential vitamins and minerals it needs to function optimally.
Eating a Mediterranean-style diet helps maintain a healthy weight, which may reduce the risk of heart disease and other conditions. Studies have even demonstrated that people who regularly follow this eating pattern live longer than those who don't due to its anti-inflammatory nutrients and increased telomere length - linked with lower chances of developing chronic illnesses.
2. Exercise Regularly
Exercising regularly benefits your heart and lung health, lowers the risk of weight gain and diabetes, and may reduce the likelihood of developing certain cancers or dementia. Furthermore, it has been known to extend life by slowing down cellular aging processes at a cellular level.
For optimal longevity, it is important to incorporate regular physical activity into your daily schedule. Experts suggest adults get 150 to 300 minutes of moderate intensity physical activity (like brisk walking) or 75 to 150 minutes of vigorous intensity activity per week.
New research suggests that exceeding recommended exercise levels could actually be better for your long-term health. In fact, people who regularly performed two to four times the recommended amounts of moderate or vigorous exercise had a 30% lower risk of death over the study period than their sedentary peers.
3. Get Plenty of Sleep
Sleep is a critical element in achieving and maintaining optimal health. Not only does it boost immunity to fight diseases, but it also enhances cognition, hormone function and other important processes within the body.
Researchers have revealed that people who get enough sleep are significantly less likely to develop serious health conditions like obesity, diabetes, high blood pressure and cardiovascular disease than those who don't. Conversely, those who don't get enough shut-eye could also be at greater risk for these issues.
A recent study published in SLEEP suggests that people who regularly get seven to eight hours of sleep nightly are more likely to live longer than those who get less. This finding was based on an extensive survey of over 170,000 participants from the U.S., who were asked about their sleeping patterns and use of sleep medications.
4. Quit Smoking
Quitting smoking can make you healthier and live longer. It also helps prevent cancers, heart disease, lung disease and stroke.
Within two weeks of quitting smoking, your lungs begin to function more optimally. Tiny broom-like hairs called cilia (hairs on the inside of the nostrils) begin to regrow, improving breathing and boosting immunity at the same time.
Smokers who quit smoking before age 35 have a life expectancy more than double that of those who continue to smoke.
